last week’s class was a departure from our savory world of tempeh, pasta, mushrooms, and greens. we’ve moved onto breakfast! i shared some quick & easy recipes to encourage folks to eat homemade wholegrains in the morning too. both the quinoa and the oatmeal are as easy as boiling water and walking away (not too far, now), and can easily be fit into a busy morning schedule- you could even mix the ingredients the night before! The tofu takes some more work, but your protein-filled tummy will thank you at 11am!
(adapted from Vegan with a Vengeance by Isa Chandra Moskowitz; makes four big servings)
1 tbsp olive oil
½ cup finely chopped onion
1½ cups chopped mushrooms (white or brown)
2 to 3 cloves garlic, minced
1 package Super-Firm tofu (10oz)
¼ cup nutritional yeast flakes
1 tbsp fresh lemon juice
2 tsp ground cumin
1 tsp dried thyme
½ tsp ground turmeric
1 tsp salt
1 carrot, grated (optional)
- Heat the oil in a skillet until warm then add the onions. Sauté for a few minutes, then add the mushrooms and garlic and sauté for five more minutes, until garlic is well cooked. Add ¼ cup water to the pan and scrape the bottom.
- Crumble the tofu into big chunks with your hands into the pan. Gently mix with the vegetables and cook for about 15 minutes.
- Add the lemon juice and stir into the tofu and vegetables.
- Add the nutritional yeast, spices, and salt and mix well. The tofu should be coated with the nutritional yeast and a little bit sticky.
- Add in the grated carrot and stir to combine, then serve!
This delicious oatmeal can be made in just a few minutes- and it is better than anything that comes from a packet. Easily substitute soy, hempmilk, or almond milk for a lower-fat, but equally tasty, breakfast bowl (makes 1 serving).
1 slice dried mango
½ cup rolled oats
2 tbsp shredded coconut
1 tbsp honey
¼ cup coconut milk
- Chop or cut the mango into small pieces.
- Add the oats, mango, and shredded coconut to a saucepan and cover with just boiled water. Let stand for five minutes.
- Add in the honey and coconut milk. Stir well, and heat on low until warm. Add more coconut milk or water to thin, and add honey to taste.
Soft-Cooked Quinoa with Dried Fruits
This is a sweet and filling (and totally healthy) soft breakfast similar to oatmeal- which can sometimes be too heavy. This recipe is simple to make, and is even easier if you have the brown rice already made- I almost always add in the rice for some added grainy goodness. This takes only about 15 minutes to make, and it keeps for a few days too; it also works well as a side to savory grilled tofu and mixed greens. (Makes two servings). i’ve written about this deliciousness before… along with other warming breakfasts.
1 cup water
½ cup quinoa
1-2 tbsp maple syrup
1-2 tbsp coconut milk or soymilk
1/3 cup dried fruits (chopped figs, raisins, and/or goji berries)
1 tsp cinnamon
½ cup cooked brown rice (optional)
- Boil the 1 cup of water and pinch of salt. Add the quinoa, lower the heat, and cook until very soft, about 15-20 minutes (the little quinoa tails should pop out).
- Add all other ingredients to the saucepan and warm over low heat for just for a few minutes until hot enough to eat. Serve with extra dried fruits on top, or with nuts and seeds for crunch.